How Much Protein Is in Broccoli?

Broccoli provides protein with other nutrients.

Broccoli probably isn’t the first food you think of when you’re searching for sources of protein, but it does provide protein without any fat. It’s also a rich source of vitamins A and C, and you can’t say that about most animal-based proteins. Paired with other foods that fill-in any missing amino acids, broccoli makes a healthy contribution to your daily protein requirements.

Protein in Broccoli

One cup of chopped broccoli has 2.57 grams of protein. This means by eating that amount men get 5 percent of their recommended daily intake of 56 grams, while women get 6 percent of the 46 grams of protein they should consume daily. The best part about getting protein from broccoli is that you also get fiber and nutrients, but no fat and few calories. The same portion of broccoli only has 31 calories and 2.4 grams of fiber. The Institute of Medicine recommends that men get 38 grams fiber daily and women get 25 grams daily. One cup of broccoli also contains potassium, folate, 19 percent of the recommended intake of vitamin A and almost an entire day’s requirement of vitamin C.

Role of Protein

Protein is used to build and maintain every cell, tissue and organ in your body. It forms muscles and is one of two primary components that make-up your skin. Substances you need to stay alive, such as hormones, enzymes and oxygen-carrying hemoglobin, consist of protein. And that’s not even close to a comprehensive list of its other roles in your body. When you digest protein, it breaks down into individual amino acids, and then they’re used to rebuild whatever protein your body needs. The thing to remember is that amino acids aren’t stored for future use, so the body needs a regular supply through your diet.

Types of Protein

Foods are categorized as complete or incomplete proteins depending on their amino acid content. Of the 20 amino acids used to create many kinds of proteins, adults need to get eight in their diet because the body can’t make them. A complete protein, also called a quality protein, must contain a sufficient amount of all eight amino acids. Proteins from meat, poultry, fish, dairy products, soybeans and quinoa are complete proteins. Broccoli contains the eight amino acids, but it doesn’t have enough of some of them, so it’s an incomplete protein. You can supplement any missing amino acids by getting them through other foods, but you must eat them all in the same day.

Serving Suggestions

You can easily turn broccoli into a dish that delivers complete protein by pairing it with whole grains such as brown rice, barley and quinoa. Steam or stir-fry broccoli and add roasted walnuts, pecans or sunflower seeds for a side dish that also has all the amino acids. Of course, cheese is a complete protein, so topping broccoli with low-fat cheese automatically boosts its protein power. Another option for turning broccoli into a quality protein is to roast it with potatoes and carrots.

About the Author

Sandi Busch received a Bachelor of Arts in psychology, then pursued training in nursing and nutrition. She taught families to plan and prepare special diets, worked as a therapeutic support specialist, and now writes about her favorite topics – nutrition, food, families and parenting – for hospitals and trade magazines.